3-22-12

warmup:
50 jumping jacks
3 rounds
10 air squats
10 sit ups
5 push ups (normal, chest must touch ground and arms need to lock out at top)
2 burpees

workout:
21-15-9
Diamond Push Ups
Chair dips

core:
3 max planks (hold a plank for as long as you can. rest 1 min, then do next one etc)
4 rounds
30 sec flutter kick
30 sec rest

Try to do a few diamond push ups without using your knees. It'll be tough, but you can do it. good luck!